9
Jun

Test Your Strength and Endurance Limits With This 10-Minute Workout

Via STACK

This 10-minute workout is an absolute body crusher. Remember in gym class, or at the end of basketball practice, football practice, soccer practice (or basically any sport's practice) when you had to do those "ladder sprints"? They were every athlete's favorite part of practice, right? Ha ha. I took that philosophy and plugged it into this 10-minute workout to give all of you one legendary workout. This "ladder style" of training has been around forever, and there's a good reason why it's not going anywhere. It's the progressive training that makes this style so catchy. Your muscles never really get a rest. This training style has a constantly changing stimulus, which keeps your mind fresh with new challenges, and it's a huge tax on your muscles! This 10-minute workout is a "ladder training" workout that I use with my clients to help them shed body fat and get a quick workout in when time is tight.

How you do it:

This one is a tad more complicated than normal, but once you get in the groove, you'll be set.
  • Place 4 cones in a straight line 5 yards apart
  • Grab 2 dumbbells. I used 20 pounders and that was more than enough.
  • Start off at cone #1 with 10 Dumbbell Thrusters
  • Walk 5 yards forward to cone #2
  • At cone #2 hit 10 Renegade Rows
  • Walk back 5 yards to cone #1
  • Repeat 10 Thrusters at cone #1
  • Walk 5 yards forward to cone #2 and hit 10 more Renegade Rows
  • Walk 5 yards forward to cone #3 and hit 10 Straight Leg Raises
  • Walk backwards 10 yards to cone #1
  • Repeat 10 Thrusters at cone #1
  • Walk 5 yards forward to cone #2 and hit 10 more Renegade Rows
  • Walk 5 yards forward to cone #3 and hit 10 more Straight Leg Raises
  • Walk 5 yards forward to cone #4 and finish with 10 Weighted Burpees!
Boom! You're done with 1 round! Rest 2-3 minutes and repeat for 3-4 rounds depending on how much time you have. To make it a little more simple to understand:
  • 10 Thrusters
  • 10 Thrusters - 10 Renegade Rows
  • 10 Thrusters - 10 Renegade Rows - 10 Straight Leg Raises
  • 10 Thrusters - 10 Renegade Rows - 10 Straight Leg Raises - 10 Weighted Burpees
Got it? Knock out this 10-minute workout and let me know how you do! Comment on my social media links and tell me what's up! I always reply back to comments! Instagram, Twitter, Facebook, YouTube Chase It! READ MORE: [cf]skyword_tracking_tag[/cf]

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